Ask four different firefighters what it means to be fit for duty and you might get four different answers. One might state that it would mean that you were able to pass the department physical exam. Another might answer the question by stating you were fit enough to pass the department entry physical ability test. You might also hear that fit for duty is being able to run a mile in a certain amount of time or bench press a certain amount.
You also might hear that they are fit for duty because they are able to perform the ‘job’. Each answer could be correct, being able to pass the department’s physical entry test and run a mile all might translate to being able to perform the required job. But then again it might not. One of the best ways to ensure you, as a firefighter, can do the job is to train to perform the functional duties we do each day.
Fit for duty movement
When I trained professional athletes, I would look at what physical movements they perform on the field, and how can I improve the strength, speed, and power of those movements. As firefighters, there are some common movements we perform on the fire/rescue scene. We routinely carry equipment, climb steps and ladders, crawl and squat to the floor, drag and push hose lines and people, and sledge or pound to force entry. All of this needs to be performed, at times, with restricted air and repeated through the course of a call and/or day. We also need to perform these movements on unstable and sometimes slippery surfaces. So, how do you train for this type of physical demand? With the correct exercises that improve the physical traits required to meet the high demands of being a firefighter.
Be mobile
The first physical trait needed as a firefighter is mobility. We have to crawl and drag from the ground, step up on ladders and into the rigs, and reach above and behind us. A firefighter’s workout programme must include some movements that improve range of motion and flexibility. One of the best exercises to do is the spiderman with rotation. This movement should be performed before workouts and shifts. It will greatly improve your low back, hip and shoulder mobility.
Coaching Tips: Spiderman with Rotation
Start in a push-up position, take one large step forward with your foot, aiming for the outside of your hand. Make sure the head and shoulders stay straight and be sure to not force the movement, let your leg swing as far as it comfortably can, and then reach your arm and rotate your body towards the ceiling. Pause at the top of your reach for a couple of seconds and return to the starting position. Repeat on the other side. You should alternate between sides. To simplify the movement, you can place your hands on a bench or step. Start with 5 reps on each side alternating sides each time.
Work your core
Another trait firefighters need to address with their fitness is core strength. All of the movements performed on the fireground require some form of abdominal, low back, shoulder and/or hip strength. These muscle groups are referred to as the core. Every firefighter should be working to maintain and improve core strength and endurance throughout their career. One of the best exercises that address the core demands is the plank with a diagonal arm lift. This movement takes the traditional plank exercise and adds some balance and shoulder integration to make it more functional and effective. This exercise should be incorporated into the beginning portion of your workout.
Coaching Tips: Plank with an arm lift
Assume a plank position with your feet shoulder-width apart and your forearms on the floor. Keeping your torso steady, raise your left arm and point it toward 10 o’clock, hold for 2 seconds and then return to the starting position. Repeat on the other arm (right arm point to 2 o’clock). Try to keep the hips parallel to the floor as you alternate between arms. Do this movement slowly and with control. Start with 5 repetitions on each side and add more as you get stronger and more stable.
Be strong
If you break down the movements we perform on the fire/rescue scene, you will realize that all of them require a myriad of muscles working together. We never isolate any muscle groups when performing on the fireground. Unless you are a Chief pointing at the fire. Yet, in firehouses all over the world, you see our members performing chest and triceps, back and biceps, and leg (sometimes) workouts where they isolate muscle groups. To make workouts more functional and to effectively improve performance, firefighters need to perform exercises that challenge multiple muscle groups. There are two great examples that I have used in my workout programming that has always transferred to improved functional performance. The first is the dumbbell deadlift. This exercise helps to improve leg, low back, grip, and core strength and simulates the lifting and carrying movements we do on the fire ground.
Coaching Tips: Dumbbell Deadlift
Start with the dumbbells comfortably positioned at your hips with palms facing in. It is very important to keep your abs tight throughout the entire motion. Draw the abs in and slowly descend towards the floor, bend at the hip and knee, like you do to sit in a chair. Go as low as you comfortably can, pause, push through your feet and return to starting position. Do not lean forward or let your knees swing in or out. Keep a slow, controlled pace. Start with sets of 10 repetitions and with a weight that is easily controlled. As your strength and endurance increase, add more weights and reps.
The second exercise that is highly effective in improving firefighter strength, especially in the upper body, is the single-arm, half-kneeling shoulder press. This exercise will improve strength and stability in the shoulder core and hips. This exercise will also challenge your balance, which is one reason why this movement is generally trained lighter than a traditional shoulder press.
Coaching Tips: Kneeling DB Shoulder Press
Grab a dumbbell or a kettlebell and drop down to a half-kneeling position on the floor. Your right knee should be down, and your left knee up; take the weight with your right hand. Move the DB or KB to your shoulder, using both hands if necessary. Keep your head up, shoulders back, and your spine neutral. Extend the arm, flexing and abducting the shoulder to rotate the arm as you press above your head. Pause at the top of the motion before reversing the movement to return to the starting position. Watch your posture and maintain control through the entire rep. It is important not to let your back arch at any time during the movement. Keep the weights lighter and focus on form. Start with sets of 10 repetitions.
Have some heart
One of the most important fitness traits that firefighters need to focus on in order to improve performance is cardiovascular conditioning. The fireground can be a fast-paced environment where tasks need to be accomplished quickly. And in a lot of cases tasks are being performed in environments that require SCBAs and breathing on-air. This makes cardiovascular conditioning a must! One of the best ways to improve cardiovascular efficiency is to incorporate interval training into your workouts. Interval training is not an exercise per se but a training protocol in which the exercise intensity is intermittently raised for hard work and then lowered for recovery. This intermittent high and low intensity is a great way to improve cardiac efficiency, burn some extra calories, and intervals mimic the metabolic demands of most firefighting duties.
Coaching tips:
You can incorporate fireground related movements like stairs, crawls, carries, sledges and drags to your intervals. Just create a circuit with these movements and perform them with high-intensity for 30-seconds and then rest as you transition to the next exercise for 30-seconds. I like to call these circuits ‘afterburners’’ and perform them at the end of my workouts. They are a great way to incorporate fireground movements, can mimic the intensity of the fireground and can really burn some extra calories. I suggest starting with only 10-minute circuits (5 exercises performed twice) and then slowly add more exercises and sets as you gradually improve your level of fitness. You can do them in gear, in the firehouse, in the gym, or even at home. You also don’t need a lot of equipment, the only required piece is a good interval timer (which you can get for free as an app on your phone or tablet).
In summary
Incorporating exercises like the spiderman with rotation, plank, deadlift and intervals will not only help you perform the movements on the fireground, they will also help reduce your chances of injury and prolong your career as a firefighter. It is important to note that functional exercises like these need to be done on a consistent basis and part of a complete programme. Stay consistent with your workouts, train functionally and I guarantee it will pay off when you need it most. Take care of your own fitness so you can better care for those you serve.
For more information, go to www.firerescuefitness.com
